The warm up
A general warm up is aiming to increase Heart rate, blood flow,muscle temperature and respiration rate. For example, 500 metre row followed by a body weight warm up similar to the ones we perform in the box.
A specific warm up should include the rehearsal of the skill that you are going to be performing. for example, Oly lifting drills
 
The warm up should progress gradually without causing fatigue or reducing energy stores. The use of PNF (proprioceptive neuromuscular facilitation), static and ballistic stretching should be avoided before exercise as these can lead to a decrease in force production, running speed, reaction and movement and strength endurance. (Baechle & Earl, 2008)
Dynamic stretching and joint mobilisation do not lead to the same performance reductions and has been shown to improve running performance.(Baechle & Earl, 2008)
Here is a great video of a specific dynamic warm up.
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